2007 - The Road to the Pro Stage - My Training Log

**EME** · 04-09-2007, 04:03 AM

Hey Everyone,

The countdown to my first Natural Pro show has begun.

I am currently 23 weeks out from the WNSO / FAME Hollywood Pro Bodybuilding Championship in Hollywood California on Sept. 15th 2007.

Current stats as of 4/08/07:

Weight: 190 lbs

Bodyfat:

3 Caliper test ( each reading done three times and averaged )
Measurements:
Chest ( mm): 8, 8, 8
Abdomin (mm): 18, 19, 19
Thigh (mm ): 12, 11, 12

Bodyfat%: 12.6

Lean Body Mass: 166.07 lbs
Fat mass: 23.93 lbs

Here are some pictures taken tonight:

Lots of work to do, but I'm feeling good about how far I've come in the past year considering the circumstances. Arms and shoulders still have a lot of filling out to do, but they are getting better weekly.

I'll post some more mandatory pose pictures, including leg shots soon.

Also, I'm putting the finishing touches on my diet and training program for the first phase of my prep, and I'll share most of the details on that later this week. The new training plan is brutal. Since I still can't go really heavy on most exercises I'm using every trick in the book to jack the training intensity off the charts. The first workout tonight was nasty.. ( I am going to be hurting tomorrow! )

Here We Go!, 23 weeks and counting until I'm back on stage.
Time to get BIG and RIPPED!!!!!!

- Michael

animalfan · 04-09-2007, 06:16 AM

best of luck to you mike!

**EME** · 04-09-2007, 12:26 PM

Thanks Animalfan!

Good to see you and thanks for following my log!

- Michael

Quote:

Originally Posted by animalfan

best of luck to you mike!

**romanaz** · 04-09-2007, 02:53 PM

this is going to be great to watch :-D can't wait

**DarkFalcon** · 04-09-2007, 03:41 PM

Alright bro looking great! :clapping: Your LBM has really come up a lot over these last few years so you'll be looking mighty impressive this year once the cut is done. Is that your home gym or did your local gym build a Kendra shrine?

**EME** · 04-09-2007, 03:49 PM

LOL, yes that's our home gym.

We have all of our photos and ads that have been published in magazines or books framed and hanging up in the gym. Kendra just has a LOT more than I do.

Thanks DF, I still have some filling out to do, but things are progressing pretty well so far.

- Michael

Quote:

Originally Posted by DarkFalcon

Alright bro looking great! :clapping: Your LBM has really come up a lot over these last few years so you'll be looking mighty impressive this year once the cut is done. Is that your home gym or did your local gym build a Kendra shrine?

**DarkFalcon** · 04-09-2007, 04:00 PM

Hey bro I noticed your frame is a lot like mine and looking at your overall it's tough to pick out a weak spot but you know where I think you could use more size? Your neck! From the front it's not as noticeable but in the back your traps/back and shoulders are so big they dwarf your neck. I have the same problem (though not as much cause I'm still scrawny..lol) but have you considered adding a little direct neck work into the mix? I'm sure you don't want to be a no neck but a little more size would add to your overall symmetry IMHO.

**EME** · 04-09-2007, 04:33 PM

LOL..... I can pick out LOTS of weak spots... but that is nice of you to say.

Yes, my neck has always been a bit on the small size. It balances out a lot more as I get more cut, but I have been considering getting one of those head harnesses to do neck raises with a plate attached.

Normally, when I can do heavy shrugs that helps with the neck development too, and since that hasn't been happening, my neck is smaller than it normally is at this weight and bodyfat %. Now that I'm able to push things a bit more, I'm hoping that will continue to fill out. ( Upper chest and delts are in the same boat. - both areas are smaller than normal due to lack of heavy training. )

- Michael

Quote:

Originally Posted by DarkFalcon

Hey bro I noticed your frame is a lot like mine and looking at your overall it's tough to pick out a weak spot but you know where I think you could use more size? Your neck! From the front it's not as noticeable but in the back your traps/back and shoulders are so big they dwarf your neck. I have the same problem (though not as much cause I'm still scrawny..lol) but have you considered adding a little direct neck work into the mix? I'm sure you don't want to be a no neck but a little more size would add to your overall symmetry IMHO.

**DarkFalcon** · 04-09-2007, 04:40 PM

Quote:

Originally Posted by EME

Yes, my neck has always been a bit on the small size. It balances out a lot more as I get more cut, but I have been considering getting one of those head harnesses to do neck raises with a plate attached.

- Michael

I've actually been looking for one of those myself. They used to be common but now I can't find one around here. Might have to look online I guess. You can always do the lay flat on the bench with your head off the end and a towel wrapped around a plate. You actually don't need a that much weight for it to be effective. There was a guy at BB.com that built the most amazing neck I've ever seen doing those.

If I can ever remember his name I'll post a pic up.

**EME** · 04-09-2007, 06:08 PM

I found a place to get those online. I'll have to look up that link.

Back to log related info:

Morning weight today:
189

Finishing up the details of my diet and training plan today.
I'll post some details up later.

- Michael

**DarkFalcon** · 04-09-2007, 06:14 PM

Quote:

Originally Posted by EME

I found a place to get those online. I'll have to look up that link.

Back to log related info:

Morning weight today:
189

Finishing up the details of my diet and training plan today.
I'll post some details up later.

- Michael

You already starting the cut? Last time I saw your weight you were pushing the 200 mark. Oh and the link would be cool thanks.

**EME** · 04-09-2007, 08:20 PM

Yep, I started about 2 weeks ago.

I want to be ultra ripped for this show, especially since it's a Pro show and there no weight classes. So, I'm going to get down to 7-8% by June and then stay there until early August, so my skin has plenty of time to really tighten up.. then I'll take the last 6 weeks or so to go the last bit down to full contest condition.

During that time that I'm maintaining I may even be able to add some muscle with good use of nutrient timing.

- Michael

Quote:

Originally Posted by DarkFalcon

You already starting the cut? Last time I saw your weight you were pushing the 200 mark. Oh and the link would be cool thanks.

**madman911** · 04-09-2007, 09:06 PM

Who are you kidding... you just want to be 7-8% BF for the pool this summer... lol.

I'm sure that's a nice benefit, but I know you're also doing the smart thing. It definitely takes time for that skin to snap back... it was a problem for my lower abs when I dropped 10" from my waist last year. It just takes a wee bit o' sag to obscure your lines.

Best of luck Michael, not that you really need it... you've got mad skillz.

Quote:

Originally Posted by EME

Yep, I started about 2 weeks ago.

I want to be ultra ripped for this show, especially since it's pro show and there no weight classes. So, I'm going to get down to 7-8% by June and then stay there until early August, so my skin has plenty of time to really tighten up.. then I take the last 6 weeks or so to go the last bit down to full contest condition.

During that time that I'm maintaining I may even be able to add some muscle with good use of nutrient timing.

- Michael

Refuge · 04-09-2007, 09:55 PM

*subscribes.....good luck E man!

**EME** · 04-11-2007, 03:36 AM

Thanks everyone!

The torture has begun, and it feels great.
Today was Day 2 of Phase 1 of my new training program.

Kendra and I are training together this year for our shows.
We have always trained in the gym together at the same time, and I've always designed both our training programs, but for the past couple years, she has done her workout and I have done mine... mostly because we were on different schedules and training differently ( Mass building vs. Cutting, etc )

This year, we are training together as training partners, doing almost the same routine.

Our new routine is taking our training to a new level that Kendra has never done, and I haven't done since my early years in college. The intensity has been cranked way up.

For those familiar with some of my Team Torture trademarks, like the Triple Drop Set Leg extensions and Leg curls..... Our ENTIRE Routine.... every bodypart and every exercise is done that way. OUCH!!!!

This week we are transitioning from our old routine to this new one, so our days are off, but we are doing the exercises exactly as listed below ( Kendra has a few slight variations )

Here is Phase 1:

Tonight was Shoulders and Abs.
My Delts were burning after the 3 Triple drop Sets of Military Press

After that, it was the following done three times:

Heavy Shrugs to Failure
Immediatley followed by ( no rest ) Upright Rows to Failure
Immediately followed by ( nope, no rest ) half the weight of first set of Shrugs to Failure
Immediately followed by ( still no rest ) half the weight of the first upright rows to Failure.

Then only enough rest for Kendra to go through her sets, and then my turn again.. until I went through the above 3 times.

Finally it was the follwing SuperSet.

Dumbbell Front Laterals to Failute
Immediately followed by ( no rest )Dumbbell Side Laterals to Failure
Immediately followed by ( you guessed it, no rest ) Dumbbell Rear Laterals to Failure

Rest long enough for Kendra to do hers, and then two more times through the above.

Finally we finished with weighted Ab Crunches.
I tried to do my hanging leg raises, but it pulled way too much on the Pec tendon, so I had to switch exercises. Kendra did the hangining leg raises, hanging from the pull up bar ( not the variety where your weight is on arms.. the real deal baby! )

Needless to say.. my shoulders are fried.

The Pump was unfreaking believable. I don't have my WTF yet... so I took the Old Primed and three Primed Ultra together prior to training ( Don't try that at home. )
I felt great and the pump was outstanding. Can't wait to throw WTF in the mix.

I'm also really enjoying training directly with Kendra again like we did in the beginning. This whole training routine is going to take both our physiques to an entirely different level this year. I'm really glad to be back hitting it hard again.

That's all for now!

- Michael

edit: noticed a typo in the Thursday Shoulder routine. Item # 4 in the Shrugs / Upright Rows SuperSet should say "Upright Rows" not Dumbbell Kickbacks.

04-09-2007, 04:03 AM	#1
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	2007 - The Road to the Pro Stage - My Training Log Hey Everyone, The countdown to my first Natural Pro show has begun. I am currently 23 weeks out from the WNSO / FAME Hollywood Pro Bodybuilding Championship in Hollywood California on Sept. 15th 2007. Current stats as of 4/08/07: Weight: 190 lbs Bodyfat: 3 Caliper test ( each reading done three times and averaged ) Measurements: Chest ( mm): 8, 8, 8 Abdomin (mm): 18, 19, 19 Thigh (mm ): 12, 11, 12 Bodyfat%: 12.6 Lean Body Mass: 166.07 lbs Fat mass: 23.93 lbs Here are some pictures taken tonight: Lots of work to do, but I'm feeling good about how far I've come in the past year considering the circumstances. Arms and shoulders still have a lot of filling out to do, but they are getting better weekly. I'll post some more mandatory pose pictures, including leg shots soon. Also, I'm putting the finishing touches on my diet and training program for the first phase of my prep, and I'll share most of the details on that later this week. The new training plan is brutal. Since I still can't go really heavy on most exercises I'm using every trick in the book to jack the training intensity off the charts. The first workout tonight was nasty.. ( I am going to be hurting tomorrow! ) Here We Go!, 23 weeks and counting until I'm back on stage. Time to get BIG and RIPPED!!!!!! - Michael __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com Last edited by EME : 04-09-2007 at 01:29 PM.

04-09-2007, 06:16 AM	#2
animalfan Pro Stature Join Date: Nov 2005 Location: michigan Posts: 217 Recipes: 0 Rep Power: 14	best of luck to you mike! __________________

04-09-2007, 06:08 PM	#10
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	I found a place to get those online. I'll have to look up that link. Back to log related info: Morning weight today: 189 Finishing up the details of my diet and training plan today. I'll post some details up later. - Michael __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

04-09-2007, 09:55 PM	#14
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	*subscribes.....good luck E man! __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-11-2007, 03:36 AM	#15
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Thanks everyone! The torture has begun, and it feels great. Today was Day 2 of Phase 1 of my new training program. Kendra and I are training together this year for our shows. We have always trained in the gym together at the same time, and I've always designed both our training programs, but for the past couple years, she has done her workout and I have done mine... mostly because we were on different schedules and training differently ( Mass building vs. Cutting, etc ) This year, we are training together as training partners, doing almost the same routine. Our new routine is taking our training to a new level that Kendra has never done, and I haven't done since my early years in college. The intensity has been cranked way up. For those familiar with some of my Team Torture trademarks, like the Triple Drop Set Leg extensions and Leg curls..... Our ENTIRE Routine.... every bodypart and every exercise is done that way. OUCH!!!! This week we are transitioning from our old routine to this new one, so our days are off, but we are doing the exercises exactly as listed below ( Kendra has a few slight variations ) Here is Phase 1: Tonight was Shoulders and Abs. My Delts were burning after the 3 Triple drop Sets of Military Press After that, it was the following done three times: Heavy Shrugs to Failure Immediatley followed by ( no rest ) Upright Rows to Failure Immediately followed by ( nope, no rest ) half the weight of first set of Shrugs to Failure Immediately followed by ( still no rest ) half the weight of the first upright rows to Failure. Then only enough rest for Kendra to go through her sets, and then my turn again.. until I went through the above 3 times. Finally it was the follwing SuperSet. Dumbbell Front Laterals to Failute Immediately followed by ( no rest )Dumbbell Side Laterals to Failure Immediately followed by ( you guessed it, no rest ) Dumbbell Rear Laterals to Failure Rest long enough for Kendra to do hers, and then two more times through the above. Finally we finished with weighted Ab Crunches. I tried to do my hanging leg raises, but it pulled way too much on the Pec tendon, so I had to switch exercises. Kendra did the hangining leg raises, hanging from the pull up bar ( not the variety where your weight is on arms.. the real deal baby! ) Needless to say.. my shoulders are fried. The Pump was unfreaking believable. I don't have my WTF yet... so I took the Old Primed and three Primed Ultra together prior to training ( Don't try that at home. ) I felt great and the pump was outstanding. Can't wait to throw WTF in the mix. I'm also really enjoying training directly with Kendra again like we did in the beginning. This whole training routine is going to take both our physiques to an entirely different level this year. I'm really glad to be back hitting it hard again. That's all for now! - Michael edit: noticed a typo in the Thursday Shoulder routine. Item # 4 in the Shrugs / Upright Rows SuperSet should say "Upright Rows" not Dumbbell Kickbacks. __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com Last edited by EME : 04-11-2007 at 04:27 AM.

04-09-2007, 03:41 PM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Alright bro looking great! :clapping: Your LBM has really come up a lot over these last few years so you'll be looking mighty impressive this year once the cut is done. Is that your home gym or did your local gym build a Kendra shrine?

04-09-2007, 04:00 PM	#7
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Hey bro I noticed your frame is a lot like mine and looking at your overall it's tough to pick out a weak spot but you know where I think you could use more size? Your neck! From the front it's not as noticeable but in the back your traps/back and shoulders are so big they dwarf your neck. I have the same problem (though not as much cause I'm still scrawny..lol) but have you considered adding a little direct neck work into the mix? I'm sure you don't want to be a no neck but a little more size would add to your overall symmetry IMHO.